Stretch your Centre Quad before you stretch your Hip Flexor!

Stretching your Hip Flexor (Psoas) regularly is an important stretching effort to perform frequently:

The more time we spend in a seated position the shorter our Hip Flexors are likely to become, short Hip Flexors cause the lower back to curve inward more than it should naturally which makes lower back pain more likely!
Unfortunately you won’t get a Hip Flexor stretch unless you stretch your Centre Quad first, the Centre Quad (Rec Fem) is a bigger more powerful muscle than the Hip Flexor so it must be the correct length before the Hip Flexor can be stretched.

It’s ideal that the Hip Flexor is long enough so that you can keep your pelvis quite neutral whilst moving functionally, a good guide to this, is to establish that the thigh bone can retract 20° behind the line of your spine whilst it’s in a neutral position!
Tight muscles mess up firing orders, tight Hip Flexors take the Glute muscles outside their optimal recruitment range, when a muscle is outside it’s idea position to be recruited you will move slower and even recruit muscles that aren’t meant to be recruited, something that also leads to injury and pain!

Hip extension is the way we generate forward movement, the more optimal our Glutes are situated the faster they can be fully recruited to move forward faster!
To function efficiently and continue to progress the right muscle groups need to fire in the correct order.
REST better after a FREE Trial PT session with guzzFit

Function Better Whilst Progressing Towards Your Fitness Goals! 

Be in the right state with the correct “REST” for recovery.

Tight muscles mess up the bodies ideal muscle firing order.

The Adductor stretch demonstrated in the video is performed with legs placed in an equilateral triangle before bringing your forehead towards each ankle. In doing this you’ll gauge similar muscle lengths of all the muscles in the back of your body down the left side versus the right side. Achieving muscle symmetry reduces injuries and pain.

You might not need to stretch your Adductor Muscles as much as is demonstrated in the video above however you do need to stretch them!

In the modern world our hip flexors (Psoas muscles) often become shorter. This is mostly caused by extended time spent seated. When the hip flexors are short and tight they take the Glute muscles out of their optimal range of motion.

With the Glutes out of their optimal range of motion they lack strength which leads to the body recruiting the Adductor Magnus muscles to assist with hip extension, unfortunately when a muscle becomes stronger it also becomes shorter!

REST better after a FREE Trial PT session with guzzFit

Recovery Therapies to Fix Physical Pain

We’ve studied to excel at using the skills and tools available to rectify and resolve the pains and difficulties experienced in performing fitness training exercises, some examples of these are;

  • foam rolling,
  • resistance bands,
  • stretching,
  • core activation,
  • waking up of postural muscles and
  • encouraging joints within a body to sit more central in their sockets.